Why You’re Not Sleeping During Pregnancy (and 3 Things That Actually Help)
So I’m not sleeping right now. Not well, or much anyway.
Being pregnant, you need so much rest. You’re growing a human being, after all.
So why is it that Mother Nature makes it so completely impossible to get any rest at night?
My bed has become the single most uncomfortable place for me in the entire house.
No matter what I do, I toss and turn all night, get up to pee 25 million times (only a slight exaggeration), or just lie there wide awake with no hope of falling back to sleep.
My partner also isn’t sleeping well because, since I’m so close to having this baby, he’s hyper-aware of me just in case I’m going into labour or something.
That adds just a little extra anxiety for me because I’m worried about disturbing him too.
So if you too are suffering from pregnancy insomnia, let me at least fill you in on a couple of things that may help you—things that I actually use that do make a small difference.
These obviously won’t magically fix sleep during pregnancy (I wish), but they have made things a little easier for me.
May the Zzz’s be ever in your favor.
Affiliate Disclosure
Some of the links in this post are affiliate links, which means I may earn a small commission (at no extra cost to you) if you choose to purchase. I only ever share things I personally use or genuinely recommend.
1. Sleep Mask With White Noise Headphones
I have been using a sleep mask for years. I’m a nurse by profession, which means I work nights a lot and have to be able to sleep during the day.
I originally had a basic blackout sleep mask, and that was fine.
But this thing? I LOVE this thing. It has built-in flat headphones by the ears and connects to your phone via Bluetooth.
Did you know Spotify has these amazing 9-hour sleep noise playlists?
Well. Now you do.
My favourites are brown or grey noise (yes, those are real things).
Or you can listen to a sleep meditation while you wind down, rain sounds, or really anything that relaxes you.
There’s even a silly one called Boring History that’s just someone telling long, super dull historical stories to bore you to sleep.
So if you need something to distract your busy pregnancy brain—or just drown out your partner snoring—give this a try.
At the very least, maybe you’ll learn something. Shrug.
👉 This is the one I have, and it works like a dream.
2. The Pregnancy Pillow (A Must-Have for Sleep During Pregnancy)
As every movie featuring a pregnant woman will tell you, the pregnancy pillow is your partner’s nemesis.
He is obligated to complain about it regularly, tease you for using it, and count down the days until he can evict it from your bed.
If he doesn’t, does he even love you?
Just kidding, of course. But seriously—get one of these things.
They come in various sizes and shapes, and they really do help.
They help with hip pain, pelvic pain, and keep you on your side, which is the recommended sleeping position for pregnant mamas.
My sister just had a baby, so I was lucky enough to be gifted hers, but they’re not very expensive.
👉 This one is similar to the one I have, and despite me being generally uncomfortable at all times right now, it does alleviate some of my pelvic girdle pain—and every little bit helps.
3. Epsom Salt Baths for Pregnancy Leg Cramps
I personally am not a bath person. I actually kind of hate them.
But you know what else I hate? Being woken from the very elusive sleep I do manage to get by random leg and foot cramps that always seem to strike when I’m trying to sleep.
Nothing like going from sleeping to jumping out of bed like a jackrabbit to try to stretch your muscles out, because for the next ten minutes they’re going to cramp up and try to shorten by six inches.
If you’re a leg cramp sufferer, you know how bad these can be.
On top of taking supplements recommended by my healthcare team, my midwife suggested Epsom salt baths.
I try to take a full bath a couple of times a week, but since I don’t really like baths, what generally works better for me is a foot bath.
My partner got me this heated, massaging foot bath thing, and he sets it up for me before bed to help relax my legs.
It also seems to help with my restless leg syndrome, which is a blessing because sometimes that also makes it hard to sleep.
👉 This is the one I’ve been using, and it feels wonderful.
Yes, it does feel a tad extra to use a heated foot bath before bed.
But if you can’t be a little extra when pregnant, when can you?
So if you’re like me, and chasing sleep has become a full-time job while pregnant, try a couple of these tips.
I wish I could tell you that once you have your baby you’ll start sleeping well again, but we both know that isn’t true.
That baby will be your next reason for not sleeping, and no amount of foot baths is going to keep you from having to get up multiple times a night.
But at least your baby will snuggle you and bring you so much joy you won’t mind being tired.
You can’t say the same about a leg cramp.
💬 Let’s Talk
Are you dealing with pregnancy insomnia too?
Or have you found something that actually helps you get a bit more rest?
I’d genuinely love to hear — drop a comment below and share your experience. Sometimes the best tips come from other moms going through the exact same thing.
📚 You Might Also Like
If you’re in this season of motherhood (or about to be), you might enjoy these too:
- My Top 3 Must-Have Baby Items (From a Veteran Mom)
- Before I Was Your Mom
- When Is It Too Much Smut? (A Romantasy Debate)
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